The mistake is shopping when you're already ill. By then you want anything that works in an hour, and nothing does. Stock four things while you're well, and the first sore-throat morning becomes much less miserable.
Elderberry syrup — for shortening things
The most studied of the four. Trials on elderberry for colds and flu are small and not unanimous, but the pattern points to slightly shorter, milder illness rather than prevention. Take it at the first sign, not in July as insurance.
Thyme — for the cough
Thyme is a traditional remedy for a chesty, unproductive cough, and it's still an ingredient in cough syrups sold in European pharmacies. A strong tea — two teaspoons of dried thyme, covered, ten minutes — with honey stirred in when it's cool enough to drink.
Garlic honey — for the sore throat
Peel six or seven cloves, bruise them, cover with raw honey in a small jar, leave it a week in a cupboard. A teaspoon at a time. Honey alone is decent for a night-time cough; garlic adds allicin, which has real antimicrobial activity in the lab. Keep it in the fridge after a month, and never give honey to a child under one.
Echinacea — for the very start
Best evidence is for taking it at the first tickle and stopping when you're better, not for continuous use. It's the one on this list where the research is most mixed, so treat it as optional.
The steam that costs nothing
A bowl of hot water, a towel, five minutes of breathing. Add a drop of eucalyptus oil if you have it. It won't shorten the illness, but it makes a blocked head bearable, and it's free.
Try this today: make the garlic honey. It takes ten minutes now and it needs a week to be ready, which means the only useful time to make it is when you don't need it.
Educational information only. See a doctor for a fever that persists, breathlessness, or symptoms that worsen after a week; echinacea isn't suitable for everyone — check first if you take immunosuppressants. This article is for general educational purposes only and is not intended to diagnose, treat, cure or prevent any disease. Herbs and supplements may interact with medicines or may not be appropriate during pregnancy, breastfeeding or certain medical conditions. Consult a qualified healthcare professional when appropriate.